Ask a Dietitian

Eating well and staying strong and active are essential components to being healthy as you age.  With age the nutrients you need change.  Calorie requirements decrease so you need to choose foods that are high in nutrients and low in calories.

Average calorie requirement of Adults 50+

Activity                                              Women                                         Men

Sedentary (not active)                     1600                                          2000

Moderately active                            1800                                       2200-2400

Active (60 minutes daily)          2000-2200                                 2400-2800

Basic Recommendations for Healthy Eating include:

1. Eat lots of fruit and vegetables and choose one orange and one green every day.  These can be fresh, frozen, dried or canned
2. Choose whole grains at least 50% of the time
3. Select lower fat dairy and alternatives fortified with calcium and vitamin D
4. Choose beans, fish  and lean meats
5. Select liquid oils over solid fats more often and use less salt.
6. Stay well hydrated

Physical Activity: aim for at least 30 minutes of activity each day such as walking, hiking or biking.  Consider breaking it up into 10 minutes intervals if needed.  Being active will help boost metabolism, burn calories, improve flexibility, strengthen muscles and lift your spirits.

Nutrient Needs of Older Adults

Calcium and vitamin D requirements increase as we age. Aim for 3 servings per day of any of the following: 1c skim milk, 3/4c low fat yogurt, 1 c soymilk and 1.5oz low fat cheese.  Less active seniors may require a calcium supplement if they are not able to consume 3 servings per day.

B12: As we age our absorption of vitamin B12 goes down.  Food sources of B12 include fortified breakfast cereals, meat, poultry and fish.  If your B12 levels are low you may need a supplement either orally or intramuscularly.

Zinc: for wound healing, immune function and healthy eyes.  Be sure to get enough meat, fish, poultry, legumes, whole grains and dairy foods.

Fibre: to prevent constipation it is important to get enough fibre from foods such as fruits, vegetables, whole grains, nuts  and legumes.  Fibre also helps reduce the risk for heart disease, manage weight and prevent diabetes.

Potassium: Getting enough potassium and reducing sodium can help prevent high blood pressure.  Fruits and vegetables and low fat dairy are great sources of potassium.

Fats and oils: choose liquid unsaturated fats such as canola, olive and grapeseed oils and limit butter and hydrogenated margarines.  Limit saturated fats from meats and dairy.

Fluids:  To prevent dehydration drink water throughout the day, herbal tea or 100% pure fruit juice, milk, coffee and tea throughout the day.  If you are trying to gain weight limit tea and coffee as they are displacing other more nutritious choices such as milk and juice that provide calories and minerals.  Don’t rely on thirst alone as older adults don’t always feel thirst.

My Top Foods for Older Adults:

1. Salmon or sardines
2. Peanut butter or almonds
3. Broccoli or Swiss chard
4. Carrots or orange sweet potatoes
5. Skim milk or probiotic yogurt
6. Oatmeal or barley
7. Split peas or beans